Understanding Diabetes
When metabolism is sluggish or slow it eventually come down to high blood sugar levels which is commonly known as diabetes or diabetes mellitus. There are main 3 types, Type 1 diabetes, is when the production of insulin is low by pancreas and Type 2 diabetes, is when there is resistance of insulin in the body and there’s one more known as gestational diabetes wherein the blood sugars levels are high during pregnancy. Management of Diabetes can be done through working on increasing the metabolism of the body, by keeping yourself free of stress , level of blood pressureshould also be maintained all of this can be achieved by regular practice of Yoga for diabetic patients. By boosting the functions of key body organs and systems, yoga can fundamentally improve your total physical health.
Physical body movements or activities are the most important element of remaining healthy when you have diabetes. And one of the best sorts of physical mobility is frequent exercise.
Yoga for diabetes is an excellent option if you want something that doesn’t put pressure on your joints and won’t leave you breathless. Most styles of yoga are smooth and rhythmic and not aerobic, in aerobic form of exercise your heart rate increases and your body consumes more oxyg en. Yoga, on the other hand, can be used as a cardio workout if the movement and postures are done quickly enough.
Yogic asanas facilitate to balance the body, breath, and mind, which contributes to a person’s well-being in general. Asanas promote adequate secretion of the endocranial glands, allowing insulin to be utilised with greater efficiency in the body.
Yoga asanas for diabetes are more so those which have abdominal compression aiding to stimulate the pancreatic secretions.
As the outcome, the body receives more insulin. This revitalises the insulin-producing beta cells in the pancreas of diabetics with both type 1 and type 2 diabetes. Most people can control the triggers or causes of diabetes by doing the postures in a comfortable, non-stressful way, as well as through breathing techniques and mediation.
1. Ardhamatsyendrasana
• Maintaining an upright position, keep your legs straight.
• For twisting to the right-side, Without allowing your knee to rise, fold your right leg inward and press your heel against the perineum.
• Cross your right leg over your left thigh, bend it at the knee, rest your right foot on the outside of your left thigh, and bring your right knee nearly to your chest.
• Your right hip should be within a few inches of where your left knee is bent.
• Right knee should be tucked under left armpit while you give lateral-twist to your body to the right, letting your left hand grab your right ankle or toe and easily grasping the foot anyplace. Inhale.
• As you exhale, twist your spine even further, then place your right hand across your back, palm outward.
• Turn your neck and head in the same direction towards your right shoulder.
• Hold your breath for six seconds while maintaining your position.
• Taking a breath, straighten your knees, bring your hands to the starting position, untwist your torso and get ready to practise on the other side.
• Follow the same procedures as above for the twist on the left side.
Benefit:
• Great lateral twist of the spine.
• Very beneficial yoga pose for diabetes
• Stimulation of pancreas
• Sit on a mat with your toes pointing up and your legs completely extended.
• Raise both arms parallel to the ground, palms facing down, beside the chest.
• Elbows should be folded. In 3 seconds, lean back and pull the trunk while breathing in.
• Immediately, exhale evenly in three seconds, bend forward, stretch your hands to cross your toes, and contract your stomach.
• In three seconds, immediately return to the position described in step 1 while breathing in.
Benefits:
• Gives spine a posterior stretch
• Deep compression of the intra-abdominal muscles.
3. Balasana
• Sit on your knees with your buttocks on your heels to start the asana.
• With your palms down, place your hands on your thighs.
• Stretch your hands forward on the floor and slowly put your chest between your knees while exhaling.
• Gently inhale and hold the position for two to three minutes.
Benefits:
• Calming for the mind
• Provides good abdominal compression.
Read More: 5 Yoga asanas for Hypertension
4. Dhanurvakrasana
• On a mat, lie on your stomach with your hands by your sides.
• Fold knees and fold your legs behind your back.
• Take hold of your legs at the ankles.
• As you breathe in, lift your head and draw your legs up at the same time, arching your back and keeping your legs together.
• Hold the position for six seconds while holding your breath.
• As you exhale, incline your head and legs. Resuming the original position, let go of the ankles you were holding.
Benefits:
• Abdominal blood circulation is improved
• Helps to manage diabetes
5. Supt Vakrasana
• Lie flat on the mat.
• Place your arms on the side of the body in line with your shoulders .
• Now, tuck the ankles in and fold your legs at the knees. Keep your knees and feet touching. Respire properly.
• After three seconds of exhaling, gently let the legs to fall together to the left so that the right leg rests on the left and the left knee is on the floor.
• Turn the neck to the right at the same time.
• Hold this position for 6 seconds.
• Move the pelvis and legs together.
• Retain the shoulders and back firmly on the floor.
• Twisting must be performed as best as possible without straining.
• Taking a breath, go back to the beginning after three seconds.
• Repeat the above in 3 seconds without pausing to the other side to complete a round.
Benefits:
• Gives a gentle stretch to the abdominal muscles
• Reduction of the fat accumulated around the waistline.
6. Halasana
• Lie on the mat with your back towards the mat.
• Raise both of your legs such that they make a straight angle to the body while inhaling. If it is difficult for you to raise your legs straight and use your hands as a support, you may first bend your knees.
• Exhale as you bring your legs in a semi-circular arc towards and past your head, touching your toes to the floor.
• The hands stay in the initial position; but, if necessary, you can use them to support your hips as you stand up and then return them to the starting position once your legs are in position.
• Legs are still straight.
• In the final position, you may hold your hands together.
• Hold the last position while holding your breath for six seconds.
• After taking a deep breath, raise your legs for 3 seconds, then gently drop your hips to the floor while bending your knees and using your hands if necessary.
Benefits:
• Your abdominal organs are stimulated, and your abdominal muscles are strengthened.
• Best asana for spine health
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7. Vipritkarni
• With your hands by your sides, lie on your back.
• As you exhale, slowly lift your legs with the assistance of your hands. Holding your body with your hands behind your back will help you stay steady and supported.
• Depending on your experience and comfort level, hold this pose for a few seconds to two minutes.
• Use your hands to support your hips as you slowly drop them while breathing, then bring them back to the beginning position.
Benefits:
• There’s regulation of Blood flow throughout the body
• All the organs above the waist are benefited.
8. Bhujangasana
• On a mat, lie down on your stomach with your hands by your sides.
• Keep your elbows close to your body while bending at the elbows to position your hands facing down close to your chest.
• Take a deep breath in and lift your neck and head to the ceiling. Only raise your upper body up to the level of your navel. Make sure your feet don’t separate from each other.
• Keep holding your breath for six seconds while remaining in the final posture.
• As you exhale, lower your torso, neck, and head to the mat.
Benefits:
• There’s stimulation and improvement in health of overall organs of the body
• Stretches the entire abdominal area
Must Know: Why Should I adopt a Sattvik diet
• Put your feet together and your hands by your sides as you supinely lay on a mat in this position. Inhale.
• Exhale, raise your right leg, fold it at the knee, and, with both hands interlocked at the arms, grab your knee (or shin).
• For six seconds, hold the position with your knee tightly pulled to your chest while holding your breath.
• Inhaling, straighten your leg and return it to the beginning position while releasing your clasped hands.
• The other leg, and repeat. Then carry out the same motion with both legs.
Benefits:
• There improvement in circulation due to intra-abdominal compression.
• Toxins are released from the entire body.
10. Shavasana
• Lie on your back while keeping your eyes closed.
• Inhale deeply and exhale slowly. Breathing should be rhythmic and slow.
• Maintain a witness-like attitude towards external noises. Don’t let the sounds trigger a series of ideas.
• Consciously maintain your attention on every body component.
• Systematic relaxation with attention to various body regions is encouraged.
• The entire body is relaxed, beginning with the toes and working up gradually up to the crown mentally relaxing each and every part of the body. Continue to breathe deeply in and out while remaining in this relaxed condition.
• Bring your attention back to the noises and sensations outside. Come out of the position in the same way that you entered shavasana and instruct your body to move your limbs and other body parts slowly.
• You turn to your right side and, with your eyes closed and your hand supporting you, sit in Sukhasana or another contemplative position. Opening your eyes should be done gradually while you reorient to the things around you.
Benefits:
• Aids in alleviating stress and anxiety
• Nerve stimulation is turned off to relax all the muscles of the body.
Yoga for diabetes is becoming increasingly popular as a way to manage their blood sugar levels. Yoga is a well-known, age-old practice that helps to boost mobility, lower blood pressure , reduce stress, and improve general health. A non-drug approach to managing diabetes is by including a basic yoga practise into your daily routine. To achieve the best effects of yoga on your health, you must maintain consistency and regularity.
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